1.1 Base Training - Classic Zones - 8-12 hrs/week
Tim Cusick - Coach of World and National ChampionsAll plans by this Coach
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Winter Base 1 Training Plan
Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures
Train with the coach of world and national ITT champion Amber Neben! This 10-week winter base training plan is designed for the serious competitive cyclist. It includes heart rate, power, and perceived exertion, along with all-new progressive, fatigue resistance, and intensive workouts! Includes predicted TSS and ongoing testing.
The workouts can be used in the traditional format or as structured workouts, which load automatically to select devices (Garmin, Zwift, RGT, ErgVideo, TrainerRoad, Racermate, and more) so you can see your workout and interval numbers right on your device.
Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing protocol
- Coaching comments and tips
- 10% discount on nutrition guide
Need help loading your structured works to your device or smart trainer? Click here to read instructions.
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of our major plans.
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:06 hrs||3:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||9:06 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor